Prepared by:(Group-H)

1. Dipendra kumar kushawaha

2. Jagat shahi
3. Khaziza khatun
4. Nagendra Ray Yadav
5. Nibha yadav
CONTENTS OF PRESENTATION:

 Balanced diet
 Characteristics of balanced diet
 Meal plan for balanced diet using locally available food

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 WHAT IS BALANCED DIET ?
➢Diet which contains variety of foods.
➢Contains adequate macronutrients and
micronutrients.
➢Helps maintaining health, vitality and
general wellbeing.

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DEFINITION OF BALANCED DIET:
➢A balanced diet is defined as one which contains a variety of
foods in such quantities and proportions that the need for
energy, amino acids, vitamins, minerals, fats, carbohydrate and
other nutrients is adequately met for maintaining health,
vitality and general well-being and also makes a small provision
for extra nutrients to withstand short duration of leanness.

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ESSENTIAL POINT FOR BALANCED DIET.
 It must contain all the essential constituents in adequate
amount.
 The food should be easily digestible.
 Cooking of food is necessary which sterilized them.

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CHARACTERISTICS OF BALANCED DIET:
 Here are some characteristics of balanced diet:
1. Adequate macronutrients.
2. Sufficient Vitamins and Minerals.
3. Fiber-Rich Foods.

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CHARACTERISTICS CONT.…
4. Hydration.
5. Portion Control.
6. Limiting Processed Foods.
7. Variety and Moderation.
8. Personalization.

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1.ADEQUATE MACRONUTRIENTS:
➢Carbohydrates, fats and proteins are macronutrients.
➢Must contain appropriate balance of carbohydrates, fats, and
proteins.

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2.SUFFICIENT VITAMINS AND MINERALS:

➢Balanced diet contains enough vitamins and minerals.

➢Vitamins and minerals are required for various body
functioning.
➢Vitamins and minerals containing foods are nuts, seeds, eggs,
bean etc.

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3. FIBER-RICH FOODS:
➢High-fiber foods like whole grains, vegetables, and fruits helps
maintain digestive health, prevents constipation, and reduces
the risk of chronic diseases.

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4.HYDRATION:
➢Drinking sufficient pure water is most important thing in
balanced diet.
➢We must drink at least 2-liter water daily although individual
needs may vary.
➢It support various body function.

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5.PORTION CONTROL:
➢Consuming the right portion sizes is important.
➢ It helps to avoid overeating and maintain a healthy weight.
➢Portion of all the constituents must be balanced in balanced
diet.

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6.LIMITING PROCESSED FOOD:
➢Processed foods are those which are made by altering the
natural sources.
➢A balanced diet contains more unprocessed foods and
minimizes the intake of highly processed food that are often
high in added sugars, unhealthy fats and sodium.
➢Highly processed foods are ice-cream, candy, soda,

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7.VARIETY AND MODERATIONS:
➢A balanced diet includes a wide range of food groups to ensure
a diverse nutrient intake.
➢It acts as key to obtaining all the nutrients required by the body.

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8.PERSONALIZATION
➢Individual nutritional needs may vary based on factors such as
age, gender, activity level, and specific health conditions
➢A balanced diet can be customized to meet these unique
requirements.

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MEAL PLAN FOR BALANCED DIET USING LOCALLY AVAILABLE
FOODS:

➢Locally available foods can be classified into five groups:

1. Cereals and grain: Rice, Maize, Wheat, Oat, etc.
2. Pulses and legumes :Peas, Cowpea, Bean, Black gram, Kidney
bean, etc.
3. Milk and meat product: Milk, Curd, Ghee, Cheese, Cream,
butter, mutton, chicken.
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MEAL PLAN CONTINUE:
4. Fruits and vegetables: Mango, Apple, Grapes, Cauliflower,
Cabbage, etc.
5. Fats and sugar: sugarcane, sweet potato, groundnuts, etc.

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MEAL PLAN CONT…
➢ To plan the balanced diet for any individual we must know
his/her age, gender, physical work, physical stress, income, socio
economic background, religion, area of residence and level of
activities.

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Balanced diet (the quantities are given in grams)
Food Adult man Adult woman Children Boys Girls
items sedent Mode Heavy sedentary Moderate Heavy 1-3 4-6 10-12 10-12
ary rate work work work Yrs Yrs Yrs Yrs
work
Cereals 460 520 670 410 440 575 175 270 420 380
Pulses 40 50 60 40 45 50 35 35 45 45
Leafy 40 40 40 100 100 50 40 50 50 50
vegetabl
es
Milk 150 200 250 100 150 200 300 250 250 250
Other 60 70 80 40 40 100 20 30 50 50
vegetabl
es
Roots 50 60 80 50 50 60 10 20 30 30
and
tubers
Sugar or 30 35 55 20 20 40 30 40 45 45
jaggery
Oil and 40 45 65 20 25 40 15 25 40 35
fats 24
Additional allowances during pregnancy and lactation
Food items During pregnancy During lactation

Cereals 35 g 60 g

Pulses 15 g 30 g

Milk 100 g 100 g

Sugar 10 g 10 g

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 IF THERE IS ANY
QUESTIONS DON’T
BE SHY

JUST ASK
This Photo by Unknown Author is licensed under CC BY